Step by step instructions, muscle activation and variants for the Standing Balance Single-Leg Crossover Pendulum.
A single-leg balance and hip mobility drill where the free leg swings in a crossover pendulum pattern — crossing in front of the body and then sweeping out to the side — challenging hip mobility, dynamic stability, and proprioception on the standing leg.
The Standing Balance Single-Leg Crossover Pendulum is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
